How to Crush Sugar Cravings

Sugar cravings can feel like surprise attacks. They hit hard and fast, leaving you unprepared if you’re not ready to counter them. But just like in training, the best defense is a solid plan. Here’s how athletes can tackle cravings and stay on track.

Step 1: Understand the Cravings

First, know why sugar cravings happen. Your body often craves sugar when it’s tired, stressed, or missing key nutrients. Sugar gives a quick energy boost but leaves you feeling worse. Recognize it for what it is—a short-term fix that doesn’t help your long-term goals.

I worked with an athlete a few years back who was training for a Spartan Race.  He was ramping up for his event and performing a lot of running and functional fitness.  He was burning so many calories each day and really feeling hungy.  By tracking his meals, he realized he wasn’t eating enough protein during the day. Adding more protein helped him stay full and eliminated the cravings.

He boiled up a few eggs and got a bag of trail mix to take to work with him.  That tides him over to his next big meal loaded with protein.

Step 2: Fuel Your Body Right

Combat cravings by eating balanced meals. Focus on whole foods: lean protein, healthy fats, and complex carbs. These stabilize blood sugar and keep your energy consistent. When you’re properly fueled, your body won’t ask for sugar.

Solution: Plan ahead. Preparing meals ensures you’re not tempted by quick, unhealthy options. I have been cooking many meals at home and having leftovers that can be used the next two day. This does not take that long and helps you to get ahead of the week.

Step 3: Stay Hydrated

Dehydration often feels like hunger. Before you reach for a sugary snack, drink a glass of water. If you’re sweating during workouts, add electrolytes to stay balanced.

Solution: Make hydration a daily habit. Start your morning with water and drink consistently throughout the day.

I carry a water bottle around for workouts or bike rides. I like to add electrolytes to stay hydrated. Be careful to read the label with electrolyte drinks as many of them have a ton of sugar.

Step 4: Win the Mental Battle

Sugar cravings aren’t just physical; they’re often mental. Your mind might tell you that you “deserve” a treat. Push back against that thought and focus on your goals. Write down your goal to lose 10 lbs or whatever it may be.

Solution: When cravings hit, pause for 10 minutes and redirect your energy. Do a quick workout, take a walk, or write down your goals. Cravings lose their power when you take control.

I ate 5 meals a day for many years and recently switched over the intermittent fasting.  It took my body several days to get used to it and I have significant thoughts of going back to the old diet.  I started drinking more water and telling myself to hold off and I was able to break the spell of constant food cravings.

Step 5: Replace Sugar with Better Options

You don’t need to eliminate all sweetness—just choose smarter alternatives. Craving something sweet? Try fruit, Greek yogurt with cinnamon, or a square of dark chocolate.

Solution: Stock your kitchen with healthy snacks. Being prepared helps you make better choices.

I like to keep some easy to reach snacks on my kitchen counter. I like medjool dates, trail mix, protein bars and fresh bananas and tangerines. They satisfy my sweet tooth without derailing my goals.

Step 6: Prioritize Sleep

Lack of sleep drives sugar cravings. When you’re tired, your body looks for quick energy. Consistent, quality sleep is key to keeping cravings in check.

Solution: Aim for 7 to 9 hours of quality sleep. Create a bedtime routine: no screens an hour before bed, keep your room cool and dark, and stick to a schedule.

Step 7: Stay Accountable

Track your progress to stay focused. Write down what you eat and how you feel. Accountability keeps you honest.

Solution: Join the SGPT community for support. Share your goals and challenges with like-minded athletes. Accountability helps you push through.

Example: The SEALgrinderPT team runs monthly challenges to help athletes clean up their diet. Sharing progress with the group keeps everyone motivated.

Final Mission: Control Cravings, Achieve Goals

Sugar cravings don’t stand a chance when you’re prepared. Use these strategies to stay on track with Mission Clean Burn. Every smart choice brings you closer to your goals.

Take it one step at a time, and you’ll find that cravings lose their hold. Stay focused, stay disciplined, and keep pushing forward—nothing, not even a donut, can stop you from reaching your mission.

About the Author:

Chasing big goals?

Whether it’s a Spartan Race, GORUCK event, Tough Mudder, or SEALFIT 20X Challenge, Coach Brad McLeod—former Navy SEAL—is here to help.

Get personalized coaching through SGPT and crush your next mission.

Let’s get after it!.

 

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